Urdhva Mukha Shvanasana (Upward-facing Dog Pose)

What is Urdhva Mukha Shvanasana?

Urdhva Mukha Shvanasana, also known as upward-facing dog pose, is a yoga asana commonly practiced as part of the Sun Salutation sequence. It is a rejuvenating and energizing pose that stretches and strengthens the back, chest, arms, and shoulders.

Urdhva Mukha Svanasana is a back-bending yoga asana that needs strength in the shoulders, arms, and wrists, as well as flexibility in the back. The term reaches from the Sanskrit Urdhva, meaning “up,” mukha, meaning “face,” svan, meaning “dog,” and asana, meaning “pose” or “posture”.

In this pose, the body lies the stomach down with the arms pressing into the ground floor and lifting the body with an arching back. As well as a range of physical advantages, it is assumed to energize the brain and body.

How to do Urdhva Mukha Shvanasana?

• To begin with, lie flat on the floor with your stomach on the ground floor.
• Your feet must face downwards, and your arms must be seated beside your body.
• Slowly, fold your elbows.
• Next, seat your palms under your shoulders and closer to your floating ribs.
• Then, inhale and press your palms firmly on the ground floor and slowly lift your knees, hips, and torso off the mat.
• Maintain your arms firm and your elbows straight.
• Enlarge your shoulders and look up.
• Ensure that your knees don’t feel the ground floor.
• Lastly, put pressure on your toes by curling them inwards and pressing them on the ground floor before lengthening them outward.
• Keep the posture for a few seconds. Exhale and relax.

Urdhva-Mukha-Shvanasana Pose Video

Benefits

• Improves posture
• Stimulates abdominal organs
• Strengthens the spine, arms, wrists
• Improves the lungs’ breathing capacity
• Helps relieve mild depression, fatigue, and sciatica
• Stretches chest and lungs, shoulders, and abdomen

Modifications

If you are new to Asana and you aren’t able to handle the weight on your wrists and arms, here are some modifications for you to attempt.

Place yoga blocks underneath each hand. Maintain toes tucked to support and elevate the thighs off the ground floor until you are capable of strengthening the legs and arms to do that job instead. Move a blanket and seat it under your thighs to support and assist in bearing the weight. If you are still experiencing problems with this asana, then start with Baby Cobra first to support you in strengthening the upper back, arms, and wrists, before moving on to Upward Facing Dog.

Upward Facing Dog Pose Variation

As investigators have variable capabilities, a delivered yoga asana may be comfortable for a particular pupil but hard for another. In such cases, as a yoga tutor, you can instruct pose deviations to further challenge a pupil who is discovering a specific yoga pose easily or introduce a more comfortable deviation of an asana for the pupil who is discovering the main pose hard.

Pose variations can therefore support your pupils grow and make further confidence in their yoga practice no issue what their beginning ability levels are.

Contraindications for urdhva mukha

• Wrist injury.
• Low back injuries.
• Shoulder problems.
• Carpal tunnel syndrome (medial nerve compression)

Conclusion

Once you have comprehended Urdhva Mukha Asana, it is satisfying to add it to your yoga practice. You can even only begin Surya Namaskar by pairing it with other yoga postures. Talk to a yoga expert to learn more about this yoga pose.

You can even join online yoga classes to save both duration and money. They suggest classes based on your schedule where teachers come with years of experience. A few yoga studios even suggest demo classes support you create the right decision.

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